Another PR

I got my 3rd PR in the last 2 weeks with a 260 front squat. I think the GOMAD diet worked for the most part. I am only drinking milk after workouts now.

5 rounds of 5 Deadlifts and 4 unbroken reps of 9 second pull-ups (3 seconds up and hold and down). 275 deadlift.

Rowing WOD
4 rounds of 30 seconds on and 30 seconds off. Rest 4 minutes. 3 cycles of this for total calories.
My butt was cramping like crazy. I needed this cardio burn.

Bear Complex

I went to see Darren Risley with Airrosti to see about my shoulder. I somehow hurt it teaching a class a few weeks ago. Darren has strong hands and it hurt but I felt better after. I go back to see him Monday to get another treatment.

Push press.
5x5
Worked up to 175

WOD
15 minute AMRAP
5 rounds of 135 bear complex and a 200 meter run.

I only got 4 rounds. Form was bad and my back started hurting.

Deck of Cards

I worked out with the 10:00 AM class and we did this Team WOD. We had 4 on our team and it was fun. The double Dutch jump-rope was really hard to get the rhythm at first but once Colleen got to jumping it went fast.

Deck-o-Cards WOD:
Teams of 3 (4 scaled)
Each team starts with one deck. At Go, each team member grabs a card and does the assigned move and reps, then grabs another card etc., all members working at once. When someone draws a Joker, he/she yells "Joker!" and all team members complete the penalty together, then resume exactly where they left off.

Movements
Spade: Pullups
Diamond: KBS
Club: DB Thrusters
Heart: Over the box jumps

REPS
2-10
Jack=11
Queen=12
King=13
Ace=14

Joker: 50 double dutches

After that Brice, James and I did the competitor wod.

6 sets of 2 reps of low back squat
155, 205, 245, 265, 280. I decided to go for a personal record and finally got 315 pounds.

WOD was 5 rounds of 135 power snatch and 30 unbroken double-unders. If you missed on the double-unders you had to start over. I only did 2 rounds unbroken. I had some trouble on the snatch as well. Time was around 8 minutes.

The 5:30 class had 33 people and was really fun. I made them do the deck of cards twice.


Here is a pic from the Christmas party this last week.

Golf

Golf didn't go to well a few days ago. Josh played well.
Golf is stupid.

Cleans and Tabata Fun

I worked out with the 7:00 am class this morning.
We started with 6 sets of 2 reps of full squat cleans.
135,165,205,205,205,205 no missed reps.

Wod
Tabata row
Rest one minute
One minute of Burpees.
Rest one minute
Tabata Airdyne
Rest one minute
One minute of Burpees

We did 2 minutes of squats on each tabata part
I got 23 Burpees the first minute and 22 the second minute.

I am at Lincoln Park Golf Course about to play a quick 18 with my buddies

Front Squats

5 sets of 2 reps of 1 & 1/4 front squats
95, 145, 165, 185 and 215.

After that I did some sets at the same weight without the 1/4.

Handstand practice from the other night.

Gymnastics.

A group of us from the gym went to adult gymnastics at Dynamo last night. I worked on handstands and other fun stuff. The first 20 minutes we always work on stuff and than the last 40 minutes we just run around going crazy. Arobb kind of got a handstand.

Fun WOD

Unbroken dead hang muscle ups.
5

Handstand push-ups in a minute.
20

WOD
100 double unders
50 wallballs
25 plyo push-ups
50 Hollow Rock
100 double unders
7:55

1st round double unders unbroken
2nd round 2 miss ups
Push-ups and hollow rocks killed me.


Here is a pic of me at last weekends ACO competition in Dallas.

Good Hard Day of Working Out.

I started the day with a pretty good 20 minute EMOM of deadlift and box jumps.
5 reps at 275 on the even minutes
5 reps of 30" box
I did sets of 3 and 4 for last few sets of deadlift. My form started breaking down.

I did the noon class right after that and we did 6 sets of 3 reps of 1&1/4 back squats.
I worked up to 185 pounds.

Wod was 21-15-9-21 of
Calorie Row
Hand-release push-ups
Wall ball shots (20)

At 5:30 Snookie and I did a team WOD that I can't talk about.

Old Days.

Jarred, Bittle, Waders and I worked out all together for the first time in a long time today around 1:00. We all started crossfit about the same time 4 years ago at CrossfitOkc and would hit the 11:00 am class a lot together. Wade and I are both on a weight gaining cycle and are both drinking a lot of milk right now.

We started with a bench press and pull-up EMOM. We went for 10 minutes and did five reps of 135 pound close grip bench press and 4-5 dead hang pull-ups on the rings and various other grip variations. We switched between the 2 movements every 30 seconds.

After that we did a cool wod that we made up on the spot.

3 reps 185 power clean at the beginning of every minute for 10 minutes. For the rest of the minute we did double-unders on the even and wall balls on the odd minute. We kept a running talley of our reps and I ended up with 250 reps with about 225 being double-unders. 185 was surprisingly heavy after 5 minutes and my form broke down badly.

Good times today with decent friends. (Ok good friends).

All Cities Open Eve

I'm not really super excited about tomorrow WODs to be honest. I am going to go have fun tomorrow and do all I can. The venue is going to be legit and Rogue Fitness dropped a bunch of stuff off today. Check back Sunday for the run down.

Drew's Bachelor Party

Drew Hymer's Bachelor Weekend

This was not your everyday bachelor weekend.  We did a lot of working out and a lot of no drinking.  We had an awesome time and I felt hungover when I got up Monday morning.  

The trip consisted of Drew, Devan, Kameron, Brad and Wade.  I left the last names off because we don't think that is Brad's real name anyway.  

FRIDAY:

We started with the 4:30 class at CrossFit Deep Ellum and the workout was right up all of our alleys.

We worked up to a heavy triple on the back squat as our strength.  We looked at the records board to see what the 1 rep max for the gym was and it was 475 pounds.  Drew went ahead and did 3 reps at 505 pounds (NBD).

Kam: 375
Brad: 335
Devan: 305 (1st time to do this)
Wade: 255
Jared: 255

WOD:
Buy in 25 Chest to Bar Pull-ups
3 Rounds
5 HSPU
15 Ring Dips
50 Double-Unders
Cash Out 25 Chest to Bar Pull-ups

Kameron: 6:36
Drew: 7:00
Brad: 7:08
Wade: 8:16
Jared: 8:31

I went unbroken on Double-Unders with my new rope but the dips killed me.  We had the 5 best scores on the board.

We went straight to CrossFit Heat and hit the 6:30 class.  We worked up to a heavy clean as our strength.  It could be a full or power clean.
Drew: 335
Brad: 295
Kameron: 295
Wade: 250 (pr)
Jared: 235

WOD:
3 Rounds
(5 Minute AMRAP)
200 Meter Run
10 Ground to Shoulder (135)
20 Sit-Ups
*2 minutes of rest between rounds*

Kameron: 8 Rounds + 75 Meters
Drew: 7 Rounds
Brad: 6 Rounds + 15 Sit-Ups
Jared: 6 Rounds
Wade: 6 Rounds

We went to Golden Corral for dinner and I had some Cotton Candy.  We got back to the hotel and Wade said he was sore and wanted us all to go to the hot tub.  6 shirtless dudes in the hot tub together.  That is all I have to say about that.

SATURDAY:

We went back to CrossFit Heat the next morning at 9:00 and did the Hero WOD "Rankel"
20 Minute AMRAP
 6 Deadlifts (225)
7 Burpee Pull-Ups
10 KB Swings (70)
200 Meter Run

Brad: 7 rounds +100 Meter run
Drew: 7 rounds +10 KB Swings
Jared: 6 Rounds
Wade: 6 Rounds
Kameron: DNF

We went straight to Dallas Central to hit up their 11:00 AM class.  It was 3 short workouts with 5 minutes of rest between each.
1a) 40 thrusters (95) I did 85 pounds for some reason
2:48
1b) 100 Double Unders + 35 KB swings
2:32 (Unbroken DUs)
1c) 400 Meter Run + 25 Burpee Pull-Ups
3:55

Kameron did the Thrusters unbroken in 1:17.  Pretty good.

We went to Six Flags after that and I hate Roller Coasters.  As we were walking up to the "Titan", I let them go ahead of me and I snuck away.  S S s s.  I rode the next two rides with them and then they talked me into riding the Titan another try.  We waited for an hour and when it was our time to go they made an announcement that the ride would be shut down for repairs.  That was I needed to hear.  When they opened the ride back up, Wade and I walked straight to the exit.  Peace Out Titan!!!

We slept in Sunday for a bit and then went to an indoor paintball place.  That was fun and I didn't get too many whelps because crossfitters can't shoot I guess.

We drove back to OKC after dropping Brad off at the airport.  He had to fly to Australia for work and I bet his legs got pretty sore on that 22 hour flight.

Very fun weekend with good friends.
#dropsmic